ACL Post Surgery – Phase 3
OVERVIEW
Phase 3 can start from 6 week post-surgery
Phase 3 is a progressive gym based strength program comprising of 2 Stages. The patient can progress from Stage 1 to 2 after 2 weeks or when cleared by their physiotherapist.
- Enhance proprioception
- Improve muscular strength with focus on quadriceps, hamstrings and core
- Introduce open kinetic chain exercises
OVERVIEW
Stationary Bike
40MIN
4X PER WEEK
45 Degree Seated Single Leg Press
3X 12
4X PER WEEK
Eccentric Leg Extensions 45 Degree
15MIN BUILD-UP 40
DAILY
Hamstring Curls
3X 10
4X PER WEEK
Resistance Band Sideways Squat Shuffle
3X 12 EACH SIDE
4X PER WEEK
BOSU Ball: Single Leg Balance
3X FAILURE
4X PER WEEK
Balance Disc: Double Leg Ball Pass
2X 20
4X PER WEEK
Single Leg Squat
3X 8
4X PER WEEK
Prone Bridge
3X 30SEC - 1MIN
4X PER WEEK
Side Plank
3X 45SEC - 1MIN
4X PER WEEK
Eccentric Single Leg Extensions
3X 12
4X PER WEEK
Single Leg Weighted Squat
3X 10
4X PER WEEK
45 Degree Single Leg Press
3X 12
4X PER WEEK
Single Leg Hamstring Curls
3X 12
4X PER WEEK
Resistance Band Sideways Squat Shuffle
3X FAILURE
4X PER WEEK
Prone Bridge With Arm Lift
3X 15
4X PER WEEK
Side Plank
3X 45SEC - 1MIN
4X PER WEEK
BOSU Ball: Squat
3X 15
4X PER WEEK
Balance Disc: Single Leg Ball Pass
3X 15
4X PER WEEK
Walking For Fitness
FAST PACE, DO NOT RUN
3X PER WEEK
Get in touch
For general enquiries click on the button below or
call us on +649 5226300
